Kudzidzira kumba: zvakanakira nekuipira

Kuwedzera, vachishuvira kudzikisa huremu hwavo sarudza kuita kudzidzira kumba. Zvidzidzo zvevhidhiyo nevarairidzi vehunyanzvi zvinozivikanwa kwazvo pasirese. Saka, ndezvipi zvakanaka nezvakaipa zvekudzidziswa kumba, uye kuti zvirinani kusarudza jimeti yekusimbisa muviri kana mitambo pasi peimba yevhidhiyo?

Nhanho nedanho gwara: maitiro ekutanga kurasikirwa uremu

Izvo zvakanakira kudzidzira kumba:

  1. Kuchengetedza mari. Kutanga, haufanire kushandisa mari pakubhadhara kujimu. Kune avo vasina chokwadi vachakwanisa kushanyira kirabhu yekusimbisa muviri nguva dzose, ndeimwe yemakakatanwa akakosha. Kechipiri, iwe unochengetedza mari pakufamba.
  2. Mhando dzakasiyana dzekurovedza muviri. Iye zvino unogona kuona nekutenga huwandu hukuru hwekudzidzisa vhidhiyo inopihwa nevarairidzi vakasiyana. Zvakare, iyo nhanho yekurovedza iwe yaunogona kusarudza zvinoenderana neyako kudzidziswa. Haasi ese ejimu ane muArsenal akasiyana maitiro ekurovedza muviri.
  3. Nguva yekuchengetedza. Haufanire kushandisa nguva uchienda kunzvimbo yekurovedza muviri, kunyanya mubvunzo wakakosha kune vanhu vanogara mumaguta makuru. Uye kana iwe uri kuenda kumakirasi eboka, hazvidiwe kugadzirisa iyo yakatarwa nguva yekudzidzira.
  4. Nyaradzo yepfungwa. Kana paine kuomeswa kwekudzidzira pamberi pevasingazive nekuda kwekusasimba kwemuviri, saka kurovedza pamba ndiko kwako mhinduro kwayo. Kuenda kumba haufanire kunetsekana nezve izvo zvekuumburudza kubva pasi, semuenzaniso, nepo zvisinga gadzirisike iwe basa.
  5. Kujeka. Hatigone kutaura pamusoro pekureruka kwekushanda kumba: hapana chikonzero chekuenda chero kupi, kune zvakawanda hanya nezvechitarisiko, uye mbatya dzemitambo, kuronga zuva rako zvichienderana nekuenda kuijimu. Iwe unogona kuenda mangwanani-ngwanani, kunyangwe pakati pehusiku - zvese nekufunga kwako.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

  • Fitness elastic band (mini-bhendi): chii icho, kupi kwekutenga + makumi mana ekurovedza muviri
  • Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
  • Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
  • Kumhanya mangwanani: kushandisa uye kugona, iyo yakakosha mitemo uye maficha
  • Wepamusoro makumi maviri emitambo yekuvandudza mamiriro (mapikicha)
  • Elliptical mudzidzisi: ndezvipi zvakanaka nezvakaipa
  • Exercise bhasikoro: zvayakanakira nezvayakaipira, kugona kwekutsvedza
  • Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri

Kukanganisa kwekudzidziswa kumba:

  1. Kushaikwa kwemurairidzi. Iyo yekuzvidzidzira-kudzidza, kwakaitwa pasina iko kutarisirwa kwemurovedzi, kunogona kutungamira mukukanganisa muhunyanzvi kana uchiita maekisesaizi. Uye izvi zvinogona kutungamira kwete chete kune zvakashata mhedzisiro asi kukuvara.
  2. Midziyo yeimba. Haasi munhu wese ari mufurati ane nzvimbo yakakwana yekudzidzira, uye kana iwe uchigara pasi vavakidzani vasina kugadzikana, chimwe chinhu nezve makadhi e cardio aunogona kukanganwa. Zvakanaka, kana iwe uine pasi pane makapeti makobvu, uye midziyo yemumba inokutendera iwe kuti udzidzise zvakaoma. Uye kana zvisiri?
  3. Kusava nekutungamira. Zvemitambo yenguva dzose yemitambo inoda kurudziro. Bvumirana, ndabhadhara kunyorera kujimu, mukana wekuzvimanikidza kuenda kujimu kwakanyanya. Iwe haugone kukanda mari kumhepo.
  4. Kushaikwa kwemidziyo. Kana iyo pasi Mat, dumbbells uye kunyangwe barbell iwe unogona kuitenga nemidziyo hombe yakanyanya kuoma. Uye zvakare, nzvimbo zhinji dzekusimbisa dzakabatanidzwa mukunyorera kuri zvakare kuwana kune yekushambira uye sauna, inova zvakare yakawedzera yekuwedzera.
  5. Zvinotsausa. Kana ukauya kunzvimbo yekurovedza muviri, zvakachengeteka kutaura kuti hafu yebasa rakaitwa, ipapo kudzidzira kumba kwakanyanya. Akatsauka murume, shamwari yakafona parunhare, cranky mwana, akatanga kufarira TV akateedzana - ese uye anoedza kutsausa kubva mukirasi.
30-Minute Kwete-Midziyo Cardio & HIIT Workout

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